“The Line”

Workout Philosophy

A-Line

Monday, April 25th, 2022

A1. Half Kneeling Arnold Press @2020; 10-12/arm; rest 30-60sec
A2. Glute Bridge Single Arm Floor Press @2020; 10-12/arm; rest 30-60sec
A3. Eccentric only pronated pullups 3-4 count down; 10-12; rest 30-60sec
A4. Pendlay row @2020; 10-12; rest 30-60sec x 3sets
C1. Hollow hold 20sec of work; rest 10sec
C2. Goblet reverse lunge 10/leg alt leg per rep; rest 10sec
C3. Side plank 30sec R and L; rest 90sec x 3
+
10mins easy spin on bike

Growth

Monday, April 25th, 2022

A1. Bench Press @20X1; 15, 12, 10, 8, 6, 4; rest 60sec
A2. Wtd Pronated pullup 4-6; rest 90sec push the weight
B1. 1 and 1/4 Incline Bench Press;12-15; rest 30sec
B2. Ring Row @21X1; 8-12; rest 60-90sec x 4sets
+
No rest go straight into the movements the rest will come in the first 5mins of the work
+
Death by RMU
+
Death by Wall Walks
+
Death by CTB Pullups
+
15mins easy spin on bike

Commit

Monday, April 25th, 2022

AM

Row 1min rest walk 1min x 10sets pick a pace that you can maintain for all sets
+
Ski 45sec rest walk 45sec x 8sets pick a pace you can maintain for all sets
+
AB 30sec rest walk 30sec x 6sets pick a pace you can maintain for all sets
+
10mins easy spin on bike
See video for info on intensity

PM

A. Emom - Full Snatch TnG double 65% of 1rm see video - 8mins
B. Back squat @20X1; 4, 4, 4, 4, 4; rest 2-3mins all tough efforts
C. Snatch pull clusters 4. 4; rest 20sec/rest 2mins x 4sets push the weight on this straps ok start with 78% of 1rm snatch
D. Stagger stance RDL DB at sides @3111; 10/side; rest 1min x 3
+
20min amrap 90% effort
15 wall balls 20/14# 10' target
12 Cal AB
10 CTB pullups
+
10mins easy spin on bike

Post comments and results below